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The Keys to Prevention and Management of Diabetes Mellitus Type II

By Dr. Rachel Roberts Oppitz, ND

Exercise and nutrition are the keys to the prevention and management of the epidemic that is sweeping our nation—

diabetes mellitus type II (DM II). DM II was once a disease associated with the elderly and the overweight. Now it

affects people of all ages-- children as young as 4 years old—and 10% of people with DM II are not overweight! 16

million Americans are estimated to have DM II and one third of these cases are believed to be undiagnosed, according

to the American Diabetes Association. This phenomenon can be attributed to the fast-paced lifestyle we are enveloped

in, where people do not have the time or knowledge to make healthy food selections. The multitude of processed and

refined food choices along with the excessive consumption of sugar in its many hidden forms is the culprit of this epidemic.

Here is how it works: glucose stimulates the pancreas to release insulin. Insulin binds to insulin receptors on the cell

membrane surface and causes the uptake of glucose into the cell membrane surface which thereby allows glucose transport

into the cell. Grains such as bread, pasta, and rice are complex carbohydrates, which are simply long chains of glucose

molecules. These long chains begin to break into short chains of glucose as soon as we begin to chew our food. They

become pure glucose molecules in our digestive system faster than does table sugar (sucrose)! This causes a rapid rise

in blood glucose, which stimulates the pancreas to release large amounts of insulin in the blood stream. The elevated

insulin signals our adipose (fat) tissue to take in glucose and convert it to fat for storage. This explains why a diet high

in grains and cereals causes humans to put on weight. Consequently, many Americans have elevated insulin levels and

nsulin resistance.

The good news is that insulin levels can be effectively lowered through dietary modification and exercise. A diabetic needs

to eat a diet containing high quality fats consisting of coconut and coconut oil, avocado, olive oil, nuts and seeds, and

organic butter; avoid all trans-fatty acids. He/she will also benefit from organic/free-range poultry and eggs, grass fed red

meat, wild game, and fish. Lastly, a diabetic must consume their carbohydrates in the form of non-starchy vegetables

such as celery, collards, kale, fennel, leeks, lettuce, tomato, peppers, cauliflower, broccoli, cabbage, brussel sprouts,

onions, garlic, artichokes, asparagus, green beans, cucumber, eggplant, parsley, radish, spinach, sprouts. Fruit intake

should be minimal and limited to grapefruit, cranberries, blueberries, and green apples. Above all, sugar must be avoided

in all of its insidious forms (high fructose corn syrup, glucose, rice syrup, honey, maple syrup, etc.)

The second ingredient for successful prevention and management of diabetes is regular and frequent exercise. Exercise

works by increasing the sensitivity of insulin receptors so the insulin that is present works much more effectively and your

body doesn’t need to produce as much. The three parameters involved in exercise are length of time, frequency, and intensity.

Those people who wish to lower insulin levels and/or lose weight should increase the amount of time they are exercising to

one hour per day. Exercise should include weight bearing as well as aerobic activity. Once optimal weight is achieved and

insulin levels are in the optimal range, exercise may be reduced to 3-4 times per week. Exercise hard enough so that it is

difficult to talk to someone next to you. Exercise is just as powerful as nutrition in the prevention and elimination of this disease.

The ultimate goal in preventing and treating Type II diabetes mellitus is to lower insulin levels because once insulin levels are

stabilized, blood sugar commonly falls into normal range. Even modest alterations in lifestyle have a clear benefit.

For more information on this topic from a naturopathic perspective, consult our website at www.yncnaturally.com for upcoming

classes.